Easy Summer Chickpea Salad #SundaySupper

Get togethers in the summer are so much fun! Outdoor parks, camps, beaches or even backyard BBQ’s are great venues for get togethers with friends and family. A group of tastemakers from the Sunday Supper Movement and I will be sharing a fantastic variety of foods which are perfect for those potluck get togethers. My contribution to this event will be this recipe for an Easy Summer Chickpea Salad.

There are four things I love about this Easy Summer Chickpea Salad.

One – it comes together super easily! No oven required at all. You just need to collect, cut up, and combine your ingredients, a process which shouldn’t take longer than approximately 10 minutes. Pop it in the fridge for a few hours to let the flavours marinate together, and voilà! Easy Summer Chickpea Salad done, just like that!

Two – it is versatile! You can swap out pretty much any ingredient in it with whatever you have on hand. Some suggestions: instead of tomatoes, try any juicy, slightly sweet vegetable; add some kidney beans in there; replace the cucumbers with something equally crunchy, like fresh bell peppers; if you like the taste of raw onions, you can put some of those in; sub out the Feta for a goat cheese or perhaps Parmesan shavings; add roasted nuts or seeds; etc. Feel free to switch out the herbs to whatever you might have on hand as well. Sky’s the limit for this Easy Summer Chickpea Salad!

Three – it is healthy! Chickpeas are really low in cholesterol and saturated fat, and are also a good source of dietary fibre, folate, vitamin B6, and manganese. Just watch out for the sodium levels of canned chickpeas – give them a good rinse before putting them in your salad to keep sodium levels as low as possible. Fresh veggies are a no-brainer, too. Overall, this Easy Summer Chickpea Salad is great for your heart, and its delicious-ness levels make it great for your soul, too 😉

Four – leftovers of the Easy Summer Chickpea Salad make great lunches. As if this dish weren’t already convenient enough, you can also make this up to 24 hours in advance.

Have I convinced you yet? I can already tell that this Easy Summer Chickpea Salad will be one of my favorite dishes to prepare this summer. 🙂

Origin of the recipe for Easy Summer Chickpea Salad:

Back to my East End Montreal upbringing for this one! This recipe for an Easy Summer Chickpea Salad was our summertime Sunday supper. When my paternal grandmother prepared the salad, she would remove the skin from each. individual. chickpea. Talk about dedication. I can still see her in my mind’s eye, working away. Of course, this step is entirely unnecessary, but my grandma insisted that if she left the skin, it would get caught in her teeth. A slight exaggeration, but I loved her dearly.

Fiber rich chickpeas, crunchy cucumbers, feta, and garden-fresh tomatoes, tossed with a generous amount of herbs and a balsamic vinaigrette. Sounds like a recipe for An Easy Summer Chickpea Salad.

5 from 2 votes

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Easy Summer Chickpea Salad #SundaySupper

Fiber-rich chickpeas,crunchy cucumbers, garden-fresh tomatoes & feta, tossed with a generous amount of herbs & a vinaigrette- An Easy Summer Chickpea Salad.

Course Salad

Cuisine Italian

Prep Time 10 minutes

Total Time 10 minutes

Servings 6 servings

Calories 145 kcal

Author Inspired by Angela (my mom)

Ingredients

• 2 tablespoons balsamic vinegar
• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice freshly squeezed
• 1 clove garlic pressed or finely minced
• 1/4 teaspoon pepper
• 2 tablespoons basil fresh
• 2 tablespoons parsley Italian flat leaf
• 2 tablespoons chives
• 2 teaspoons oregano fresh
• 2 cups English cucumber diced (about 1/2)
• 1 cup feta cheese crumbled or cubed
• 1 18 ounce/796 mL can chickpeas drained and rinsed
• Kosher salt to taste
• 1 large tomato diced

Instructions

1. In a small mixing bowl, whisk together vinegar, olive oil, lemon juice, garlic and pepper. Set aside.
2. In a large mixing bowl, combine the rest of the ingredients except for the tomatoes.
3. Add the vinaigrette and toss gently to combine.
4. Adjust salt and pepper seasonings to taste.
5. Cover and refrigerate for at least 4 hours, up to overnight for the flavors to marinate.
6. Add tomatoes before serving.

Recipe Notes

Can be made ahead up to 24 hours. Let stand at room temperature for about 30 minutes before serving.
I prefer to add the tomatoes just before serving.

Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 

 

Nutrition Facts

Easy Summer Chickpea Salad #SundaySupper

Amount Per Serving (1 serving)

Calories 145 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Saturated Fat 4g 20%

Cholesterol 22mg 7%

Sodium 283mg 12%

Potassium 136mg 4%

Total Carbohydrates 5g 2%

Sugars 3g

Protein 4g 8%

Vitamin A 10.3%

Vitamin C 8.8%

Calcium 14.3%

Iron 4%

* Percent Daily Values are based on a 2000 calorie diet.

Thanks for dropping by.

Ciao for now,

Maria 🙂

ONE FINAL THOUGHT ABOUT #SUNDAYSUPPER…

Every Sunday, there is a wonderful group of bloggers called the #SundaySupper tastemakers that collaborate together on a theme. As was mentioned, today’s theme was Summer’s Best Potluck Dishes and I think you’ll agree the line-up of recipes is totally amazing!

If you have a chance you should really check out these great recipes contributed by these wonderful food bloggers.

Buona Domenica e Buon Appetito!

Appetizers

• Calamari salad with fennel and avocado by Caroline’s Cooking
• Coronation Chicken Deviled Eggs by Food Lust People Love
• Creamy Ranch Tortilla Pinwheels with Roasted Red Peppers by Dizzy Busy and Hungry
• Roasted Corn Salsa by Casa de Crews
• Walnut Grapes by Eat, Drink and Be Tracy
• Watermelon Salad with Feta Cheese and Mint by April Golightly

Sides and Salads

• Amish Broccoli and Cauliflower Salad by My World Simplified
• Antipasto Pasta Salad by A Mind “Full” Mom
• Arugula Pesto Pasta Salad with Grilled Chicken by Hardly A Goddess
• Cheddar Bacon Ranch Potato Salad by Cupcakes & Kale Chips
• Crunchy Coleslaw by A Day in the Life on the Farm
• Elotes by Culinary Adventures with Camilla
• Frog Eye Salad by Turnips 2 Tangerines
• Layered Salad with Green Goddess Dressing by Delaware Girl Eats
• No Mayo Potato Salad by Simple and Savory
• Roasted Vegetable Couscous Salad by My Life Cookbook
• Spaghetti Salad with Italian Dressing by Kitchen Gidget
• Summer Grain Salad by Pook’s Pantry
• Summer Tortellini Salad by Palatable Pastime
• Tarragon Marinated Brussels Sprouts by Beauty and the Beets

The Main

• Steve’s Fried Chicken by Monica’s Table

Desserts

• Blueberry Ginger Parfaits by Cindy’s Recipes and Writings
• Blueberry Slab Pie by The Chef Next Door
• Caramel Icebox Cake by Cookin’ Mimi
• Caramel “Doughnut” Cake by What Smells So Good?
• Cherry Crumb Bars by The Redhead Baker
• Chocolate Eclair Cake by Tramplingrose: Cooking, Baking & Ranting in Small-Town South Dakota
• Coconut Lime Ice Cream by Cosmopolitan Cornbread
• Cookie Butter Caramel Swirl Brownies by Grumpy’s Honeybunch
• Double Chocolate Blondies by Family Around The Table
• Frozen Champagne Salad by Moore or Less Cooking
• How to make a Pineapple Summer Cake by Asian In America
• Lemon Icebox Bars by Hezzi-D’s Books and Cooks
• Mini Strawberry-Rhubarb Crisps with Coconut by The Wimpy Vegetarian
• No-Bake Summer Berry Cream Cheese Tarts by Magnolia Days
• Peach Dumplings by Fantastical Sharing of Recipes
• Peanut Butter Bars by Confessions of a Cooking Diva
• S’mores Blondies by Alida’s Kitchen
• Strawberry Pretzel Pie by My Imperfect Kitchen
• Summertime S’Mores by The Freshman Cook
• Triple Peanut Butter Cookies by Cooking With Carlee
• White Sheet Cake by That Skinny Chick Can Bake
• Whole Wheat Strawberry Galette by The Bitter Side of Sweet

Plus Lemon Yogurt Pound Cake and Best Potluck Dishes from Sunday Supper Movement